So let's begin this meditation by finding a comfortable position.
Where the spine is nice and long.
For this practice,
Sitting would be ideal,
But of course modify for your needs.
Making sure that the spine is long and that the breath can move freely throughout your body.
Then once you've settled,
Roll the shoulders up,
Back and down.
And lift gently through the crown of the head,
Creating a little more space.
Maybe doing that one more time to create even more space between the crown of your head and the base of your spine.
And then let your hands rest softly in your lap or at your sides.
And just take a moment to notice what's happening in your mind right now.
Is it busy or scattered?
Maybe it's full of noise.
Perhaps it's quiet and still.
Or maybe you're noticing moments of both.
Just notice.
Notice what's happening in your mind without judgment.
And now take three big deep cleansing breaths.
Breathing in through the nose.
And sighing out through the mouth.
Doing that again,
Big,
Deep breath in,
Sighing out of your mouth.
And one more time,
Really letting it all go on this one.
And just noticing how those deep breaths allow you to reset your breath cycle.
And maybe begin to clear your mind a little bit.
Letting the breath settle into its natural rhythm.
Just smooth.
Easy.
Effortless.
Just noticing the natural tide of breath as it moves in and out of you.
And now shifting your awareness.
To a place in your body where you feel the breath most right now.
Maybe it's the nostrils.
Can feel that slight coolness of the air moving in and the warmth of the air moving out.
Maybe it's the chest or the belly expanding or softening with each cycle.
Wherever you feel the breath the most.
Just allow your awareness to rest here for the next few breath cycles.
Just feel the breath moving in and out at that particular point.
Each breath is a new cycle.
Every inhale,
Something comes in,
And each exhale,
Something releases.
You are never the same person or in the same moment at the end of a breath as you were at the beginning.
Just stay here for a moment.
Watching and noticing.
And if the mind wanders,
And it will,
Because that's what minds do.
Simply notice that it wandered and gently bring it back.
Every time you get distracted and return,
You're building that mental strength.
Strengthening your focus.
And tapping into your consciousness.
And now we're going to do a few rounds of alternate nostril breathing.
Going to do this practice because it helps to balance the two hemispheres of the brain and support the nervous system.
Helps to clear the energetic channels of the body and bring that scattered restless air element mind into a state of clarity and calm.
So we'll do this by taking our right hand,
Using our ring finger and our thumb.
Begin by using your right ring finger to close the left nostril and inhale through the right.
And using the thumb to plug the right nostril and exhale through the left.
And inhaling once again through the left.
Then plugging the left nostril and exhaling through the right.
With one round,
We'll do another together,
Plugging the left nostril and inhaling through the right.
And plugging the right nostril and exhaling through the left.
And inhaling through the left.
Plugging the left nostril and exhaling through the right.
Continue to do four more rounds of this breath on your own.
Taking your time with it,
Really being aware with each inhale and exhale.
Feeling what's happening in your mind as you breathe this way.
Noticing how the simple act of alternating left and right left and right.
Begin to create a rhythm.
Balance.
The busy,
Scattered quality of the mind beginning to settle.
In the space between your thoughts becoming a little wider.
The mind becoming a bit more still and spacious.
Finishing that last round if you haven't already.
When you've completed it,
Letting your hands.
Lower back to your lap.
Letting both nostrils breathe freely.
And just noticing the quality of your breath and your mind right now.
Noticing the space inside your head.
The interior of your skull.
The vastness behind the eyes and between the ears.
Just letting your breath flow freely.
And naturally here in this openness.
And now bringing your meditation to a close with a deep breath in and a long breath out.
Thank you so much for joining me today.
